Fish in Black Bean Sauce

Fish in Black Bean Sauce is a vibrant and flavorful dish that combines tender fish fillets with a savory black bean sauce, bringing together the umami of fermented black beans and the freshness of ginger and garlic. This healthy seafood dish is quick to prepare and is perfect for a light yet satisfying meal.

Ingredients

• White fish fillets (e.g., cod or tilapia) - 300 grams
• Fermented black beans - 2 tablespoons
• Garlic - 2 cloves, minced
• Fresh ginger - 1 tablespoon, minced
• Spring onions - 3, chopped
• Bell pepper (red or green) - 1 medium, sliced
• Soy sauce - 2 tablespoons
• Oyster sauce - 1 tablespoon
• Sesame oil - 1 teaspoon
• Cornstarch - 1 tablespoon
• Water - 100 ml
• Vegetable oil - 2 tablespoons
• Black pepper - to taste

Steps

1. Rinse the fish fillets under cold water and pat them dry with paper towels. Cut them into bite-sized pieces and season with black pepper.
2. In a small bowl, combine the fermented black beans, soy sauce, oyster sauce, sesame oil, cornstarch, and water. Mix well to create the sauce.
3. Heat the vegetable oil in a large non-stick pan or wok over medium heat. Add the minced garlic and ginger, sautéing for about 30 seconds until fragrant.
4. Add the sliced bell pepper and sauté for another 2-3 minutes until slightly softened.
5. Add the seasoned fish pieces to the pan, cooking for about 3-4 minutes until the fish starts to turn opaque. Stir gently to avoid breaking the fish.
6. Pour the prepared black bean sauce over the fish and bell pepper. Gently stir to coat the fish evenly with the sauce.
7. Add the chopped spring onions, cover the pan, and let it simmer for another 3-4 minutes until the fish is fully cooked and the sauce has thickened slightly.
8. Remove from heat and serve hot with steamed rice or noodles.

Nutrition

• Calories: 320
• Protein: 34 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 850 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids from fish, promoting heart health.

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